Finding the Best Temperature for Sleep as a Couple

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When it’s time to get ready for bed, does your thermostat become a battleground of conflicting comfort needs? If the answer is yes, you’ve probably had some sleepless nights while you search for the best temperature for sleeping as a couple. While one of you pushes away the covers or wakes up sweaty and uncomfortable, the other sleeps under countless layers trying to stay warm. This is a serious issue, as 69 percent of adults say that bedroom temperature has a significant impact on their sleep quality. So, how do you solve this problem without compromising your best night’s sleep? Plenty of sleep experts have weighed in, and the results are mixed. But don’t worry. We’re here to shed some light on this topic and help you find the best temperature for sleep for you and your partner.

First, we’ll take a look at the science behind the most common temperature recommendations. Then, we’ll decode some practical advice for getting comfortable for couples who sleep hot and cold.

What Is the Ideal Temperature for Sleeping?

The majority of sleep experts agree that the ideal room temperature for sleeping adults is between 60 and 67 degrees. For young children and elderly adults, the best temperature for sleep is slightly warmer, between 65 and 70. That may seem a little chilly, considering you might wear a light sweater when the daytime temperature dips that low. But there’s a scientific reason for turning down that dial. Keeping your bedroom on the cooler side of the spectrum at night actually mimics your body’s natural temperature fluctuations. When you lower the temperature in your environment, you signal to your body that it’s time to sleep.

On the other hand, being too cold can make you and your partner uncomfortable and keep you up at night. Mimicking the human body’s changes is all well and good, but now you’re probably wondering, What is the best temperature for sleeping as a couple with different comfort needs? With this real-life problem in mind, H. Craig Heller of Stanford University suggests that the best temperature for sleep depends more on individual comfort as you enter REM sleep cycles. When the temperature keeps you tossing and turning or shivering, you aren’t able to fall into a deep, restorative sleep. In other words, the right temperature is one that doesn’t feel warm or cool to either of you—whether that’s 60 degrees or 70.

How Can Couples Find a Comfortable Sleep Temperature Together?

Unless you and your partner have synchronized body temperatures, you will have a hard time finding a “magic number” that helps you both sleep better. The good news is, you don’t need one. With healthy sleep habits, the right bedding and temperature-balancing technology, you’ll finally put this debate to rest.

1. Choose Breathable Bedding

Satin sheets may feel smooth and romantic, but many of them are made from synthetic fibers like polyester and acrylic. These blends don’t provide adequate airflow under the covers. If you sleep warm, this slick fabric can make you feel sweaty and sticky, which in turn will give you or your partner the chills as you continue to sleep in a damp bed. Instead, opt for natural-fiber sheets, like cotton, bamboo or linen. They are breathable, absorbent and soft to the touch.

2. Wear Warm Socks

Wearing warm socks—no matter what your other sleepwear entails—has been proven to help people fall asleep faster and sleep more soundly. When the small blood vessels in your feet expand, nerves send a message to your brain that it’s time to fall asleep. This might come as a surprise, considering cool temperatures have a similar effect, but it’s true! Scientists call this process the thermoregulatory cascade of events that leads to falling asleep, and it’s just one of the unexpected sleep tips that will blow your mind.

3. Invest in Temperature-Balancing Technology

If you can’t seem to land on a room temperature that suits both of your sleep needs, the problem might be your mattress. Most mattresses are made with some type of comfort layer. Look for a bed with an innovative foam sleep surface that is both breathable and substantial. With 7 inches of proprietary Energex™ foam, our adjustable Refresh mattress balances temperature and humidity, so couples stay cozy and dry even in the most extreme seasons.

4. Wear the Right Pajamas…If You Wear Any

Achieving the best temperature for sleep is a lot easier when you wear the right pajamas. Similar to bedding, your sleepwear needs to be breathable, but you also want it to have some insulting power, too, especially if you tend to feel cold at night. Silk pajamas (not synthetic satin) are a great option, whether you feel hot or cold, because this fiber is a natural thermoregulator. Need a little extra moisture-wicking power? Choose bamboo. It’s breathable and comfortable and much more absorbent than cotton. Plus, bamboo is environmentally sustainable and biodegradable.

5. Layer Effectively

Most sleep advice is for people who are trying to stay cool at night. But what about the partner who needs a little help feeling warm and cozy? Piling on layers and layers of blankets on top of your bed will just become heavy and block proper ventilation. Instead, place an under blanket beneath the bottom sheet on one or both sides of the bed and layer a high-loft comforter on top. You’ll need fewer blankets when you fully insulate yourself.

6. Talk With Your Doctor

If you and your partner have very different temperature needs when you sleep, one or both of you could have an underlying health condition. Night sweats and hot flashes can point to more serious problems, including infections and hormone disorders. Conversely, if you’re always cold, you might want to ask your doctor about anemia and potential circulation issues, among other health concerns.

Finding the best temperature for sleeping will take some time as you and your partner create the best sleep environment for your needs. An adjustable mattress from isense can help you find the balance you need, so you don’t have to compromise on this kind of comfort. You’ll stay cozy and just cool enough, together.

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